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Zucchini and Basil Soup
This Zucchini and Basil Soup is a testament to the Mediterranean diet's emphasis on fresh, plant-based ingredients, combining the lightness of zucchini with the aromatic freshness of basil. Each spoonful promises a boost of nutrients alongside a burst of flavors, making it a perfect choice for a health-conscious meal.
35 min4 servingsmediterraneansoup
ketogenic
vegetarian
lacto-vegetarian
ovo-vegetarian
vegan
pescetarian
paleo
primal
whole30
mediterranean
Nutrition Facts
Per serving
Calories150
% Daily Value*
Total Fat 7g9%
Saturated Fat 1g6%
Trans Fat 0g
Cholesterol 0mg
Sodium 577mg25%
Total Carbohydrate 16g6%
Dietary Fiber 3g9%
Total Sugars 10g
Protein 6g13%
Calcium 50mg4%
Iron 1.1mg6%
Potassium 620mg13%
Vitamin C 30mg34%
Magnesium 43mg10%
Zinc 0.77mg7%
Estimated nutrition — not all ingredients could be calculated.
* Percent Daily Values are based on a 2,000 calorie diet.
Ingredients
- 4 cups zucchini
- 1 cup basil
- 2 tablespoons olive oil
- 2 cloves garlic
- 1 medium onion
- 4 cups vegetable broth
- 1 tablespoon lemon juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons nutritional yeast
Instructions
- 1Prepare the vegetables: Wash and chop the zucchini into small pieces. Mince the garlic and chop the onion.
- 2In a large pot, heat the olive oil over medium heat. Add the garlic and onion, sautéing until translucent.
- 3Add the chopped zucchini to the pot and cook for about 5 minutes, stirring occasionally.
- 4Pour in the vegetable broth, bring to a simmer, and cook for 15 minutes or until the zucchini is soft.
- 5Remove the pot from heat. Add the fresh basil leaves, saving some for garnish.
- 6Using an immersion blender, puree the soup until smooth. Alternatively, you can use a regular blender, working in batches if necessary.
- 7Season the soup with lemon juice, salt, and black pepper to taste. Stir in the nutritional yeast for a cheesy flavor without the dairy.
- 8Serve the soup hot, drizzled with a bit more olive oil and garnished with the remaining basil leaves.
- 9For an added touch, you can lightly toast some pine nuts and sprinkle them on top for a crunchy texture.
- 10Enjoy your nutritious and flavor-packed Zucchini and Basil Soup as a light meal or a starter to your Mediterranean feast.
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